Bodyweight Bench Dips
Uses your own bodyweight to strengthen the backs of your arms. These are the muscles that push you up out of a chair.
Dumbbell Flat Bench Presses
A lying push that builds chest and arm strength. Each arm works on its own, so a stronger side can't take over.
Dumbbell Flat Chest Flyes
A wide-arm hugging motion done lying down that stretches and strengthens your chest with little help from your arms.
Dumbbell Seated Single-Arm Overhead Triceps Extensions
Straightens your arm overhead against a weight, building the back of your upper arm for pushing and reaching up.
Dumbbell Single-Arm Bent-Over Rows
Builds one-arm pulling strength, like starting a lawn mower, with your free hand braced so your back stays supported.
Smith Machine Flat Bench Presses
A chest press on a guided bar path, so you can push heavier with less worry about balancing the bar.
Weighted Hip Thrusts
Builds strong glutes by driving your hips up against a weight. That's the power you use to climb stairs, stand up and run.
Barbell Flat Bench Presses
The classic lying press. It builds the upper-body pushing strength you use to get up off the floor and move heavy things.
Bodyweight Bulgarian Split Squats
A single-leg squat with your back foot raised behind you, building leg strength and balance with no weights needed.
Bodyweight Step-Ups with Knee Drive
Builds the leg strength and one-leg balance you use on stairs. Each climb finishes with a lifted knee for power and coordination.
Dumbbell Bulgarian Split Squats
A single-leg squat with your back foot raised behind you. It builds leg strength and balance and evens out a weaker side.
Dumbbell Goblet Bulgarian Split Squats
A single-leg squat with your back foot raised and a weight held at your chest. It builds strength and balance one side at a time.
Dumbbell Pullovers
A slow overhead arc with one weight that strengthens your upper body and stretches tight shoulders.
Weighted Lying Lateral Neck Flexions
Builds strength in the sides of your neck, helping it hold your head steady through sports, bumps and long drives.
Weighted Lying Neck Extensions
Strengthens the muscles at the back of your neck. It helps you hold your head up and can ease desk-day stiffness.
Dumbbell Front-Foot-Elevated Bulgarian Split Squats
The toughest split squat, with both feet raised so you sink deeper, building single-leg strength and hip flexibility.